Waffle vs. Egg white — In-Depth Nutrition Comparison
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Differences between Waffle and Egg white
- Egg white contains less Selenium, Iron, Phosphorus, Calcium, Vitamin B1, Vitamin B3, and Manganese than Waffle.
- Waffle's daily need coverage for Selenium is 48% higher.
The food types used in this comparison are Waffles, plain, prepared from recipe and Egg, white, raw, fresh.
Infographic
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains
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Calcium
+3542.9%
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Iron
+2787.5%
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Magnesium
+72.7%
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Phosphorus
+1166.7%
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Zinc
+2166.7%
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Copper
+169.6%
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Manganese
+2309.1%
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Selenium
+131%
Contains
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Sodium
-67.5%
Equal in Potassium - 163
Contains
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Calcium
+3542.9%
Contains
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Iron
+2787.5%
Contains
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Magnesium
+72.7%
Contains
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Phosphorus
+1166.7%
Contains
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Zinc
+2166.7%
Contains
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Copper
+169.6%
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Manganese
+2309.1%
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Selenium
+131%
Contains
less
Sodium
-67.5%
Equal in Potassium - 163
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
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Contains
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Vitamin A
+∞%
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Vitamin C
+∞%
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Vitamin B1
+6475%
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Vitamin B3
+1874.3%
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Vitamin B5
+155.3%
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Vitamin B6
+1020%
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Folate
+1050%
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Vitamin B12
+177.8%
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Vitamin B2
+26.5%
Contains
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Vitamin A
+∞%
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Vitamin C
+∞%
Contains
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Vitamin B1
+6475%
Contains
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Vitamin B3
+1874.3%
Contains
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Vitamin B5
+155.3%
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Vitamin B6
+1020%
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Folate
+1050%
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Vitamin B12
+177.8%
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Vitamin B2
+26.5%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Fats
+8194.1%
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Carbs
+4406.8%
Contains
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Other
+392.1%
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Protein
+38%
Contains
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Water
+108.5%
Contains
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Fats
+8194.1%
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Carbs
+4406.8%
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Other
+392.1%
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Protein
+38%
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Water
+108.5%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 32.9g | 0.73g |
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| Protein | 7.9g | 10.9g |
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| Fats | 14.1g | 0.17g |
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| Carbs | 32.9g | 0.73g |
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| Calories | 291kcal | 52kcal |
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| Fructose | 0.07g |
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| Sugar | 0.71g |
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| Calcium | 255mg | 7mg |
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| Iron | 2.31mg | 0.08mg |
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| Magnesium | 19mg | 11mg |
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| Phosphorus | 190mg | 15mg |
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| Potassium | 159mg | 163mg |
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| Sodium | 511mg | 166mg |
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| Zinc | 0.68mg | 0.03mg |
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| Copper | 0.062mg | 0.023mg |
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| Manganese | 0.265mg | 0.011mg |
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| Selenium | 46.2µg | 20µg |
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| Vitamin A | 228IU | 0IU |
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| Vitamin A RAE | 65µg | 0µg |
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| Vitamin C | 0.4mg | 0mg |
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| Vitamin B1 | 0.263mg | 0.004mg |
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| Vitamin B2 | 0.347mg | 0.439mg |
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| Vitamin B3 | 2.073mg | 0.105mg |
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| Vitamin B5 | 0.485mg | 0.19mg |
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| Vitamin B6 | 0.056mg | 0.005mg |
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| Folate | 46µg | 4µg |
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| Vitamin B12 | 0.25µg | 0.09µg |
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| Tryptophan | 0.099mg | 0.125mg |
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| Threonine | 0.289mg | 0.449mg |
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| Isoleucine | 0.362mg | 0.661mg |
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| Leucine | 0.63mg | 1.016mg |
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| Lysine | 0.384mg | 0.806mg |
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| Methionine | 0.179mg | 0.399mg |
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| Phenylalanine | 0.395mg | 0.686mg |
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| Valine | 0.409mg | 0.809mg |
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| Histidine | 0.187mg | 0.29mg |
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| Cholesterol | 69mg | 0mg |
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| Saturated Fat | 2.866g | 0g |
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| Omega-3 - DHA | 0.006g | 0g |
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| Omega-3 - EPA | 0.001g | 0g |
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| Monounsaturated Fat | 3.521g | 0g |
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| Polyunsaturated fat | 6.785g | 0g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
26%
11%
Minerals Daily Need Coverage Score
66%
17%
Comparison summary
Which food is lower in Sugar?
Waffle is lower in Sugar (difference - 0.71g)
Which food is cheaper?
Waffle is cheaper (difference - $1)
Which food is richer in minerals?
Waffle is relatively richer in minerals
Which food is richer in vitamins?
Waffle is relatively richer in vitamins
Which food contains less Sodium?
Egg white contains less Sodium (difference - 345mg)
Which food is lower in Cholesterol?
Egg white is lower in Cholesterol (difference - 69mg)
Which food is lower in Saturated Fat?
Egg white is lower in Saturated Fat (difference - 2.866g)
Which food is lower in glycemic index?
Egg white is lower in glycemic index (difference - 76)